Charles Drake

Hometown:
Newberry , Florida
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
49
Height:
6' 2"
Weight:
210 lbs

December 27, 2019

Performed at: Sheepdog CrossFit
Description: 4 Rounds for Time (13 Minute Cap)
200m Run
20 SA DB Overhead Walking Lunges Rx(50/35) (10 each arm)
10 Pull-Ups
Accessory Work 2-3 sets
Leg Curls (wall ball or rower) x15
Banded Tricep Pushdowns x20
Results: 09m 52s
Workout scaled
Modifications at: 40 instead of 50
Warmup: 15 Minute Warm-up to 90% on Deadlifts
Every 3 Minutes x 9 Minutes
2 Deadlift @ 90%
2 DB Vertical Jumps + 2 Body Weight Vertical Jumps

195#s on DL

1 similar workout

Date Name WorkoutDescription Results
12/27/2019 4 Rounds for Time (13 Minute Cap)
200m Run
20 SA DB Overhead Walking Lunges Rx(50/35) (10 each arm)
10 Pull-Ups
Accessory Work 2-3 sets
Leg Curls (wall ball or rower) x15
Banded Tricep Pushdowns x20		 09m 52s
Workout Scaled